Posted on April 23, 2017 by Jenny Cromack
What are your training shoes like? High support? Low support? Do you run barefoot? For decades an argument over whether barefoot running is better for us than shod running has been lingering. The answer is still unclear and in my opinion it depends upon what factors you are looking at. The following article will provide a brief insight into the proposed therapeutical and prehabilitative benefits of barefoot running and some relatively new ideas of the intrinsic muscular effects it may have.
Barefoot running has been shown to reduce the stride length and contact time, in combination with this there was a notable increase in stride frequency (Squadrone & Galozzi, 2009). These alteration in running kinematics have been proposed to reduce the overall impact forces during running. This means that the forces the musculoskeletal system of the lower limb and foot need to absorb is reduced. In theory this reduction in forces would benefit the rate of injury and re-injury. One factor I feel needs to be considered if you are thinking about going out and trying some barefoot running would be to choose a surface that also reduces the amount of impact forces such as grass or soft surfaces rather than treadmills for example. Or hitting a pavement full of grit, glass or whatever else you may find!
A relatively new theory on the effects of barefoot running is that the foot potentially has its own “core system” (McKeon et al., 2014). We may therefore need to train the stability of this core much like we do our general core; ensuring all elements are addressed appropriately. The core system of the foot is said to be made up of neural, active, and apssive components (McKeon et al., 2014). The neural aspects are various receptors within the tissues of the foot, the active elements include the musculature (both intrinsic and extrinsic) of the foot, and the passive structures include the bony structure of the arches, the ligaments, and the fascia. This core system works as a unit to maintain optimal foot position and control, for example maintaining the acrhes and domed shape of the foot.
General training suggestions for the foot core have been proposed but for the purpose of this article we will look at the role of barefoot running/walking. A physical reduction in foot length has been reported after 4 months of barefoot running and walking (Robbins & Hanna, 1987). This reduction in foot length was attributed to the raising of the arches f the feet and suggests an increaesed activiation of the inrtinsic muscles of the feet. Another study found increases in the size of the core intrinsic muscles of the foot in runners who trained in shoes that lacked arch support. This suggests that shoes with high support for the arches may actually cause us to diminish the neural and active subsystems of the foot’s core stability system.
The existing findings for barefoot running and the idea of foot core stability may propose it as a beneficial modality for preventing injury and improving foot control. The intrincacies of barefoot running are suggested to increase the sensory input from the bare sole of the foot tapping into the neural subsystem of the foot’s core, and allowing the foot to make adjustments in foot position during running gait. By stimulating this system and initiating increased activation of the intrinsic muscles may potenatial reduce the responsibility of the bony structure and passive structures of the foot in supporting the foot. Realistically this could reduce the rate of injury in these passive structures which are commonly seen in runners, such as planatar fascitis.
If you suffer from foot pain during running ensure you seek proper medical advice before trying barefoot running, but the existing and emerging knowledge may suggest that barefoot running may be a feasible approach to preventing or rehabilitating foot injuries in runners.